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Thursday, September 16th 2021

Warm-up
A. General
Amrap 6 minutes
12 In and out squats
20 Plate Jumps
20 Jumping lunges

B. Mobility
Foam roller wall slide
10 repetition slow and controlled

C. Specific (Before the Metcon)
2 sets
8 Alternating Scorpions
12 Band pull aparts
3 push up to downward dog
50ft butt kicks

Conditioning
Metcon (AMRAP – Rounds and Reps)
"Deka Beep Test"

On a standard beep test recording, athletes perform between beeps until failure:
1 Burpee + 3 air squats

Failure = missing two beeps in a row

Score: Rounds + reps
TC: 10-15mins

Scaling options
Reduce air squats as necessary

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 mins
5-10-15-20-25-etc…
OHS 95/65 lbs
200m Run after each set

Score: Rounds + reps

Scaling options
Beginner
AMRAP 12 mins
5-10-15-20-25-ect…
Overhead Squat @light
100m Run after each set

Intermediate
AMRAP 12 mins
5-10-15-20-25-ect…
Overhead Squat @65/45 lbs
200m Run after each set

Extra Accessory
Metcon
Easy 200m walk

Hip Cars
2 x 6/side